Dealing with Runner's Knee Pain

Have you ever heard the term “Runner’s Knee and wondered what it means? Should you be concerned about it? Hopefully we can provide some practical tips on how to quickly recover from sustained impact to the knee.

“Runner’s Knee” is a common term used to describe pain behind or around the patella (knee cap). There are several causes of runner’s knee, including but not limited to: hip or low back issues, poor ankle flexibility and even thigh muscle weakness.

A thorough examination of your back and legs by your physical therapist or healthcare provider is recommended to better understand the cause and develop an effective treatment program for your knee pain.

The good news is, there are many simple, safe and effective solutions. One of those effective solutions is simply strengthening exercises. Strengthening the muscles around your hips and thighs can help decrease the pressure on your knee and improve pain.

Many studies have shown that individuals with weaker glutes, hamstrings, and quadriceps muscles are more likely to feel unpleasant sensations such as “knee buckling” or “ankle rolling” while performing activities such as running or jumping.

Although there are many ways to improve strength around the knee, below are 3 exercises you can perform without any equipment.

SINGLE LEG SIT TO STAND

Start by sitting in a chair. Next, using only one leg, raise up to standing without using your hands for support.

SINGLE LEG DEADLIFT

Stand and balance on one leg. Next, lean forward as you lift your leg behind your body. Keep your spine straight and hinge at the hip. Return to the starting position.

BRIDGING WALK OUTS

Start by lying on your back with knees bent. Next, squeeze your glutes, and raise your hips off the floor. Hold this position and as you slowly walk your feet forward taking small steps until your knees are nearly straight. Then, lower your hips down to the floor and return to the starting position.

Call us at (931) 404-0505 if you have any questions about knee pain that weren’t answered in this article.

Thanks for reading!

***Please note this is not a complete approach to diagnosing and treating knee injuries. If at any point during this routine you begin to feel physical discomfort, you should stop immediately and consult a medical professional.

References:

1) Willy RW, et al. Patellofemoral Pain. J Orthop Sports Phys Ther. 2019

2) Powers CM, et al. Patellofemoral pain: proximal, distal, and local factors. J Orthop Sports Phys Ther. 2012

3) Anterior Knee Pain: A Holistic Treatment Approach. J Orthop Sports Phys Ther 2012